Why Sleep is Your Superpower
Always do your hair and makeup before bed for impromptu photo ops.
How much does it really matter?
It's common knowledge that we should be getting 8 hours of sleep per night. Just like we should be exercising daily, eating vegetables, avoiding sitting all day, getting off our screens, blah, blah blah.
But sleep may be THE MOST IMPORTANT FACTOR in how we feel and perform every day.
100 years ago, the average person slept nearly 9 hours a night. Wow!! Must have been fewer controversial Facebook posts back then.
Nowadays, the average adult gets around 7 hours a night. What's the biggest reason for this decline? Not necessarily because we're sooooo busy (we tend to find time to keep up with social media and Netflix), but because we're voluntarily delaying our bedtime. We watch TV, we stare at our phones, we stay out late.
Is it that big of deal?
Research has shown that people getting less than 7 hours of sleep per night can be significantly more likely to be obese.
Getting less sleep is also correlated with a greater risk of diabetes, heart attack, and stroke. And people who sleep less tend to be sick more often.
Your body does its best recovery work while sleeping. If you're trying to recover from workouts and stress, sleep is when your body does most of its maintenance work. The immune system recharges to fight viruses and bacteria, and hormones work to keep your cells functioning optimally.
So if you notice you're taking longer to recover from workouts, or you're trying to increase your training load, sleep is extremely important.
Tips for better sleep
We know life happens. There are kids, pets, spouses - a lot of things that can interfere with sleep. But do the best you can. Don't add more hurdles by playing on your phone late at night, or handling stressful emails before bed.
Here are some helpful tips to get some better ZZZs tonight:
Keep your bedroom as dark as possible - limit light from electronics, windows, etc.
Limit alcohol and caffeine - avoid caffeine after 2pm.
Don't go to bed stuffed - give yourself a little time after eating before you go to sleep.
Limit fluids before bed - frequent bathroom breaks will interrupt sleep.
Exercise regularly.
If your brain won't turn off, try writing things down before bed, giving your mind a chance to relax.
Spend a little time outside during the day to keep your circadian rhythm on track.
Keep your room cool - for many people, keeping the temperature below 68 degrees is optimal for sleep.
Put down your phone! Try turning it off or silencing it at least 30 minutes before bed to eliminate distractions.
Aim to be consistent with your bedtime throughout the week.
Read, meditate, stretch, breathe - a few minutes of any of these activities can help your brain and body wind down.
Sweet Dreams!
Your bStrong Team